Five Foods that Reduce Inflammation

Research is continuing to find that inflammation is at the root of many medical conditions and diseases, such as heart disease, cancer, joint pain, allergies, digestive issues, skin problems and more. So, it appears that a key to avoiding these conditions is to reduce inflammation in our bodies, and it's easier to do than you would think! No, you don't need any anti-inflammatory drugs or special supplements...

…Simply by including these anti-inflammatory foods in your daily diet, you can reduce your risk of these conditions and improve your health.

Salmon: Research shows that the healthy omega-3 fatty acids found in salmon seem to decrease the production of inflammatory proteins. In fact, a diet high in omega-3 fatty acids may decrease inflammation to the same extent that aspirin and other nonsteroidal anti-inflammatory medications do. However, most of us eat far too many omega-6 fatty acids (which are found in other protein sources such as chicken and oils such as corn or safflower oil) and not enough omega-3 fatty acids. Experts believe that this imbalance can actually promote inflammation. (SELF’s HealthySELF blog investigated the link between omega-6 and weight gain, check it out!) Aim for 2-3 servings of fresh or frozen wild or canned sockeye salmon each week. Not a salmon fan? Omega-3 fatty acids are also found in walnuts, flaxseed, and enriched eggs.

Beans: Choosing a non-meat protein source, like beans, at several meals each week can also help prevent the imbalance of omega-6 fatty acids. Also, beans are high in fiber, which helps to stabilize the blood sugar. This is important because big spikes or dips in blood sugar can lead to an inflammatory response in the body. Aim for one meatless day per week, choosing plant-based proteins instead of meats.

Berries: Antioxidants like vitamins A and C, which are found in high levels in berries, can help fight inflammation by protecting the body from damage that leads to inflammation. Other fruits and veggies have high levels of antioxidants as well. Eating a variety of colorful fruits and vegetables each day will ensure you are getting plenty of these powerful nutrients. Aim for 5-9 servings of colorful produce each day.

Green Tea: To amp up your antioxidant intake even more, add a few cups of green tea to your daily diet. Green tea contains high levels of antioxidants, specifically a compound called EGCG, which research has shown to be particularly effective in reducing inflammation. Aim for 3-4 cups of freshly brewed green tea each day.

Oats: Oats and other whole grains not only contain important nutrients like selenium, which research has shown to help fight inflammation, they are also an additional source of fiber. Fiber, as mentioned above, helps to stabilize blood sugar levels and prevent an inflammatory response. Aim for a minimum of 25 grams of fiber per day and 3-6 servings of whole grain foods like oats, quinoa, or whole grain bread each day.

Focus on including some of these foods into each of your daily meals and not only will you be eating better, you will also be taking an easy step towards preventing disease brought on by inflammation.